Table 9 Classification of physical activity intensity
(1) Maximum heart rate percentage
The normal heart rate of healthy adults in a quiet state is 60 ~ 100 beats/min, and there is a linear relationship between heart rate and activity intensity in a certain range. The maximum heart rate of human body can be estimated by formula: maximum heart rate = 220- age (year).
The suitable heart rate that should be achieved in sports activities is the percentage value of the bull's-eye rate and the maximum heart rate, that is, the percentage of the maximum heart rate. For most adults, due to the combination of moderate intensity and high intensity physical activity, ideal health benefits can be obtained. Therefore, it is suggested that 60% and 85% of the maximum heart rate should be regarded as the effective safety limit of exercise intensity.
Because the heart rate drops rapidly after exercise, the pulse number of 10 second is generally measured immediately after stopping exercise, and then multiplied by 6 to represent the pulse number of 1 minute, which is very close to the heart rate during exercise.
(2) Percentage of maximum oxygen consumption
Maximum oxygen consumption is the oxygen consumption that the body reaches the limit level when engaging in dynamic muscle contraction activities involving large muscle groups (such as running or cycling). Maximum oxygen consumption, also known as maximum aerobic capacity and cardiopulmonary endurance, is the highest oxygen consumption observed in exhaustive exercise. The ratio of actual oxygen consumption to maximum oxygen consumption is the percentage of maximum oxygen consumption.
(3) Self-perceived exercise intensity
A psychological index to evaluate the exercise load by the subjects' self-feeling, which judges the intensity of physical activity by the subjective exertion and fatigue of individuals.
Self-perceived exercise intensity can be divided into 10 levels, where 0 level indicates the rest state; 1 ~ 2 is very weak or weak; Grade 3 ~ 4 is mild; Grade 5 ~ 6 is medium; Grade 7 ~ 8 is fatigue; 9 ~ 10 is very tired. Among them, 5 ~ 6 means that the self-perception reaches a moderate intensity, at which time the heartbeat and breathing are accelerated, and you can talk continuously with the rhythm of breathing, but you can't sing aloud, just like the feeling when you try your best to walk fast.
(4) Metabolic equivalent
Refers to the ratio of energy consumption during physical activity to energy consumption during quiet sitting, which is equivalent to the energy metabolism level of physical activity during quiet rest. Represented by MET.